The service is currently unavailable

Mizuno Wave Rider 17 Review

The following blog post is sponsored by FitFluential LLC on behalf of Mizuno.

A few weeks ago FitFluential and Mizuno reached out to me about testing the new Wave Rider 17 sneakers. Though I’m very familiar with their running shoes, I haven’t run in Mizunos since they sponsored our college Track and Field team in 2004. A lot of my runner friends (@laurun9) have switched to Mizuno and haven’t looked back!


Over the past few years, I’ve made the transition to light weight running shoes. The Waver Riders are a great, weighing in at 8.8 oz.

After a few runs, I can already tell the Wave Rider 17’s are going to be a great shoe for my medium – long runs as well as a shoe I throw on to walk the dogs or even run errands. A recent study published in Runner’s World found that rotating shoes leads to a 39% less risk of injury in runners. I will definitely be adding the Wave Riders to my current rotation!

The toe box is narrower than my New Balance shoes, but wide enough to allow my toes to spread out upon impact with the ground.  The Wave Riders are great because they really feel like they fit my foot perfectly.

As for aesthetics, I love the colors.  They aren’t your typical white with some highlights or obnoxious neon -like another pair of my running sneaks, and many running shoes are these days.


Here are the Technical Details on the 8.8 oz Wave Rider 17:

  • U4ic midsole is 30% lighter than standard, but still provided cushioning
  • Upgraded dissolving upper fit with new DMF execution and soft, supple mesh materials (read: this means its light and not bulky)
  • New sockliner with increased resiliency and responsiveness
  • SmoothRide Engineer for a Brilliant Run
  • Lateral Forefoot Sculpting for smooth touchdown and transition (this really made a difference in my stride and speed)
  • Blown rubber forefront is another weight-reducer, and the deep flex grooves make for optimal flexibility and cushioning

mizunowaverider172The Mizuno Wave Rider 17 will be released today, 12/5/13 and retails at $114.95 MSRP.

If the runner in your life enjoys, light weight neutral shoes, these will make a great gift! Remember, every foot is different and it’s important to get fit to figure out what shoe is best for your foot!


5 simple ingredient Guacamole

One of the best things about summer is fresh fruits and veggies from the Farmer’s Market!


5 simple ingredient Guacamole


  • 2 Ripe Avocados - The softer they are, the riper they are.
  • 1 tbsp. lime juice (or lemon)
  • 1 ripe, small tomato - diced
  • ½ red onion
  • salt and pepper to taste


  1. Cut avocados in half and scoop out the green "stuff".
  2. Combine avocado and all ingredients in mixing bowl.
  3. Hand mix.
  4. OPTIONAL. Want some variety? Spice it up with these optional ingredients: 2 tbsp. cilantro (chopped), 1 clove garlic (minced), 1 tsp. cumin

No time to gather ingredients- Try Guaca-Salsa! I’ll let you in on the ultimate sneaky but delicious “homemade” guacamole recipe: Take one avocado and add 2 tablespoons of salsa. Mix (by hand) and add salt and pepper to taste. Can’t get much easier than this!

Why Guacamole? Avocados, of course! They help the functionality of everything from your eyes to your heart because they are packed with healthy monounsaturated fat, potassium, lutein, folate and other vitamins and nutrients.

Serve this dip with a side of whole wheat, organic tortilla chips and dig in! While you’re snacking, remember that you’re eating all natural ingredients and avoided the big restaurant markups. Bring some homemade “gauc” to your next family party and easily impress! Here are some other ways to enjoys your newfound creation: use it as a spread on sandwiches and wraps, too in your salad or pasta, eat as a dip for raw vegetables, or as side dishes for main courses.

Check out all of the recipes from the Farmer’s Market Month! Find out more about the Blogger Recipe Challenge and upcoming month’s challenges.


How to Stay Active and Log Miles While Traveling


It’s that time of the year again! Memorial Day Weekend marks the beginning of summer, and with summer comes traveling. Vacations are a great opportunity to recharge your batteries, but can make it difficult to maintain your fitness level.

While traveling, we often lose the time and/or the motivation to stay active and log miles. You may be so used to your home exercise routine that you don’t even know where to start in an unfamiliar place.

Exercising on vacation can be achieved with smart planning. Before you leave, set your workout goals for the trip and make it a priority to accomplish them. It often helps to complete your workout first thing in the morning. Plan to wake up 45 minutes earlier than everyone else and complete your workout in the hotel gym or take a nice run outside. This way, you are not missing any vacation activities and trying to squeeze your workout in the middle of a busy day.

Also, before you go, check what your hotel offers, such as free fitness classes, a gym, or a pool. If visiting friends or family, ask if there are any nearby parks, trails or tracks that you can easily access. This way, you can arrive at your destination with an idea for your workouts. Remember, vacations are always a great place to run tempos, negative splits and fartlecks.

What’s better than taking in a new place, with all its wonderful sights, on foot? My boyfriend and I did a running tour of Washington D.C., which was a 90-minute combo of running, walking and sightseeing. The excitement and novelty of a new place will distract you long enough that you won’t even realize you just covered 5 miles. You can also try to block out a brief part of your day to rent bikes and get in cross training.

Lastly, have an accountability partner back home. My clients always tell me how motivated they are to get workouts in, knowing I will be asking them for a full report when they get home. Knowing that you are reporting back to someone can help you get out the door.

Remember, every step, mile, rep counts so make the time to stay active!

How do you fit in exercise while traveling?

Berry Mango Green Smoothie


  • 1 Banana
  • 11 g Chia Seeds / 1 tbsp
  • 1 cup Water
  • 40 g Raspberries (About 8)
  • 80 g Strawberries (About 8 small ones)
  • 70 g Mango (A few slices)
  • 1 Serving of Greek Yogurt (I used Vanilla Flavored)
  • 55 g Baby Spinach


  1. Put all ingredients into a blender and mix until you reach desired texture. This only took about 30-45 seconds in my Health Master Blender and I increased the speed to 3. (The Health Master goes up to 8)
  2. To impress, always garnish with a piece of fresh fruit and serve in a wine glass.

 Find out more about the Blogger Recipe Challenge and upcoming month’s challenges.


Cold Bean Salad



1 can chick peas

1 can black beans

3 tablespoons milled flax seed

1/4 cup chopped red onion

1/2 cup chopped cucumber

1 tablespoon olive oil

Italian Dressing to taste


Mix all ingredients together. Serve as side dish at a summer BBQ!

As I already mentioned, we were given this Core Bamboo Cutting Board to try out. I still love it! It’s by far my favorite cutting board and I really like the magenta outside boarder.  It’s very easy to clean, which is nice because it cannot go into the dishwasher. It has a large, smooth surface area that makes chopping veggies very easy. Core Bamboo has some other great products that I will definitely be buying in the future.


 Find out more about the Blogger Recipe Challenge and upcoming month’s challenges.



Black Bean & Sweet Potato Enchiladas

Black Bean & Sweet Potato Enchiladas are delicious!  They are filled with all kinds of veggies as well as the super-nutritious black beans & sweet potatoes.

black bean and sweet potato enchiladas


2 tsp olive oil

1 medium sweet onion (diced)

1 tbsp garlic

1 red pepper (diced)

1 green pepper (diced)

1 large sweet potato (diced)

1 8 oz can corn (drained)

1 15 oz can black beans (rinsed & drained)

1 tbsp ground cumin

1 tsp turmeric

1 tsp oregano

1 10 oz can enchilada sauce (we used Old El Paso Enchilada Sauce (Medium) but any brand will work)

8 whole wheat tortilla shells

6 oz Mexican cheese

2 tbsp diced jalapenos (optional)


1.  Preheat oven to 350°F.

2.  Sauté onion & garlic in olive oil in a large skilled.

3.  Add diced peppers & sweet potatoes.  Cook on medium heat until soft.

4.  Add corn & black beans.

5.  Add cumin, turmeric, & oregano.  Cook for 3-4 minutes.

6.  Spoon mixture into each tortilla shell and lightly sprinkle with cheese before closing enchilada.  Place in 9 x 13 pan.

7.  Fill each enchilada the same way, carefully placing each enchilada next to the others.

8.  Pour the can of enchilada sauce over the enchiladas.

9.   Sprinkle the remaining cheese equally over all the enchiladas.

10.  Sprinkle the jalapenos on the enchiladas.

11.  Bake enchiladas for 20-25 minutes, or until cheese is melted.

12.  Serve & enjoy!

This recipe was simplified by the magenta cutting board we received from Core Bamboo as part of the Meatless May Challenge! This large bamboo cutting board was great for the large quantities of veggies we needed to chop in this recipe.  It is made of durable, long-lasting renewable bamboo that is harder than most traditional hardwoods.  This magenta accented board won’t dull knives and is maintenance free.  Looking forward to using it as I continue creating delicious & nutritious recipes!

magenta core bamboo cutting board Find out more about the Blogger Recipe Challenge and upcoming month’s challenges.



Avocado Egg Salad

Creamy avocados are the perfect way to spruce up traditional egg salad.  They are delicious and filled with healthy fats.  This recipe for egg salad completely eliminates mayonnaise.

avocado egg salad


8 eggs

1 small onion

1 avocado

2 tsp lemon juice





1.  Add 6-8 cups water to a pot with a pinch of salt.  Bring to boil.

2.  Add eggs to boiling water & boil for 10-12 minutes.

3.  Strain the eggs and run them under cold water until they are cool to touch.

4.  Peel eggs.

5.  Cut peeled eggs in half – throw out 4 egg yolks.

6.  Put 8 whole eggs and 4 egg whites in a bowl and dice.

7.  Dice onion.

8.  Combine avocado pulp and lemon juice in a small blender & puree.

9.  Mix eggs, onion, and avocado puree.

10.  Add salt & pepper to taste.

11.  Serve with crackers or chips or whole wheat bread & enjoy!


Check out the recipes from the Meatless May Challenge! Find out more about the Blogger Recipe Challenge and upcoming month’s challenges.MeatlessMay

Meatless Lazy Lasagna

An all time favorite of mine is lasagna, but it takes so long to make!  Years ago I came across a recipe that speeds up the lasagna process- Lazy Lasagna.  For Meatless May, I decided to turn the Lazy Lasagna vegetarian!

vegetarian lasagna


1  lb whole wheat rigatoni noodles

2 medium zucchini

1 medium yellow squash

1 medium onion

1 tbsp olive oil

1 egg

1 lb part skim ricotta cheese

3/4 lb low moisture – part skim mozzarella cheese

1 tbsp dried basil

1 tbsp fresh garlic

1 24 ounce jar of Tomato-Basil pasta sauce (use your preferred pasta sauce flavor!)

Sprinkling of parmesan cheese



1.  Preheat oven to 350°F.veggies cooking

2.  Prepare rigatoni as directed on the package.

3.  Chop the zucchini and dice the onion.  Saute in olive oil.

4.  In a large bowl combine egg, ricotta cheese, mozzarella cheese, basil, and garlic.

5.  Add rigatoni and zucchini/onion mixture.

6.  Add pasta sauce and mix everything together.

7.  Pour mixture in to 9 x 13 pan.

8.  Sprinkle with Parmesan cheese.

9.  Bake for 45 min at 350° F.

10.  Enjoy:)

 Check out the recipes from the Meatless May Challenge! Find out more about the Blogger Recipe Challenge and upcoming month’s challenges.MeatlessMay


Banana Chocolate Chip Muffins

Chocolate chip muffins were a staple of my past. I used to buy one before first period of High School or we would have the prepackaged 5-pack of mini muffins at home. Not the best “fuel” for running track and field and playing sports, but I didn’t know any better at the time. 🙂

Today, I really only eat muffins if I bake them myself.  I found this recipe on Pinterest and made a few edits of my own. These muffins came out delicious! Even my parents enjoyed them – which means a lot!



1.5 cups Rolled Oats
1.2 cups Whole Wheat Flour (or flour of your choice)
3 Mashed Bananas
1 cup of Almond Milk (or milk of your choice)
2 tablespoons Milled Flaxseed
1 tablespoon Baking Powder
1 teaspoon Vanilla
2 tablespoons Agave Nectar (Use honey or maple syrup)
1 Egg
1 tablespoon Cinnamon
2/3 cup Dark Chocolate Morsels

Preheat oven to 375 degrees
Mix all ingredients together in mixing bowl
Spray muffin pans with non stick cooking spray (Talk about easy!)
Divide batter evenly into 18 muffin tins
Bake for about 25 minutes (The muffins will get brown around the edges)
Leave them in the pan for 10 minutes or so to cool

Makes about 18 muffins

Check out the recipes from the Meatless May Challenge! Find out more about the Blogger Recipe Challenge and upcoming month’s challenges.MeatlessMay

Quinoa Lemon Pepper Tuna Salad

This month I joined the Blogger Recipe Challenge and I am continuing to create delicious, nutritious meals for Meatless May.

Our May recipes were sponsored bStarkist.  I used their healthy, protein-rich Tuna Creations Single Serve pouches to create this recipe.  I incorporated the Zesty Lemon Pepper Tuna pouch which is great.  Flavorful yet nutritious, this tuna was the perfect base for the recipe.  I highly recommend these pouches to anyone looking for a new twist on old fashioned tuna salad.  Be sure to follow Starkist on Facebook and Twitter to be the first to hear about their newest tasty products!

Quinoa tuna salad


2 pouches Starkist Tuna Creations Zesty Lemon Pepper Tuna

2 cup cooked quinoa (prepared as directed on the package)

1/2 cup fresh spinach

1 tbsp cayenne pepper

1.5 tbsp lemon juice

salt & pepper to taste


1.  Dice spinach.

2.  Add tuna, quinoa, spinach, cayenne, lemon juice, salt, and pepper to a large bowl.  Mix.

3.  Serve with your favorite crackers or on a slice of bread!